Exercise Comparison
Ball Leg Curl vs Double Kettlebell Alternating Hang Clean
Side-by-Side
Muscle Analysis
Shared
Only in Double Kettlebell Alternating Hang Clean
Instructions
Ball Leg Curl
Begin on the floor laying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.
Double Kettlebell Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Clean one kettlebell to your shoulder and hold on to the other kettlebell.
With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Double Kettlebell Alternating Hang Clean is intermediate and uses kettlebells. Choose Ball Leg Curl if you're looking for a more accessible option, or Double Kettlebell Alternating Hang Clean for a greater challenge. Double Kettlebell Alternating Hang Clean is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.